I use a sheet just like this every time I compete. I wrote this one for the kids that were competing in the Teen Competition last month. Whether you are doing the East Coast Championships in a couple weeks or you just like competing in class this might be helpful.

First time doing any “heavy” weight with the clean or snatch since January. They felt solid, slight pain when starting the movement but as soon as I started moving, that went away. It was great to get back on the horse today.

Kevin- Your “psychology cheat sheet” is excellent. I feel very lucky to have such talented and knowledgable coaches. I shared your “sheet” with my son’s football coaches because I know they will love it, too. Thank you.

Snatch Complex: 85-100# (That was a pr for my squat snatch- felt so great to get that number- especially right after a 100 PS.) tks Rachel & Ronda
Clean Complex: 90-125#

Snatch complex: 35-35# stayed at 45# for the last 3. Been keeping it light because of shoulder and my goal of actually landing the squat snatch in a squat and not riding in down. Still a major work in progress.

Snatch complex to 90 (failed 95 a few times). The squat feels awesome. Tough to power the heavier loads today.

Clean complex to 125 (PR done only once when I was at the top of my game was 128 so I am pretty pleased with today’s numbers)

The big news of the day is that I got 8 straight C2B pull-ups…twice! This is an all time PR and up from 3 just last week.

I love this stuff.

Happy Rosh Hashanah everyone. This is the day to atone for your sins (we all have them) and make a promise to be better in the year ahead. Not unlike the lessons we learn at Crossfit when we are taught to improve our form everyday and set goals for the future.

Thanks Kevin for your great modivational post, I’ve sent it to my son’s hockey coach to share with the team. Since last season they played 74 games and were undefeated and the team is in the Hockey Hall of Fame it will be a tough season to follow. It will give them some words of wisdom to start the season with.